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Monday, December 5, 2016

In the last couple
of chapters, we’ve focused on using CBT to reduce stress. And we’ve seen how
this can indirectly lead to advancements in your career thanks to things like
the law of attraction.

But what about
motivating yourself toward something? What if you’re not frozen by fear and
stress but simply by tiredness and indifference? What if you don’t know what it
is you want out of life, or how to structure a goal so that you can get there?
You can’t very well work toward what you want when you don’t know what that is!

The first thing
we’re going to do is to introduce just a very subtle shift in the way you
approach these ideas. And specifically, this will mean having a vision and not
a goal.

What is the
difference between a vision and a goal?

A vision is much more abstract but at
the same time, more tangible.

A goal is to lose15 lbsin 10 weeks. A vision is to be the same you, but fitter, healthier and
more attractive – running outdoors with a healthy looking tan and waking up
every morning with tons of energy to get up and attack the day.

Which of those
things is more motivating? For most people, the answer will be the vision.

The other great
thing about visions is that most of us already have them, even if we don’t know
it. If I ask you what your goal in life is, then you might not be able to
answer. But if I ask you to just imagine your perfect life, then you might find
it easier to do. Perhaps you’re sitting on a beautiful beach somewhere? Perhaps
you’re living in a massive mansion? Maybe you’re rich in a skyscraper
somewhere?

If you’re still
struggling to come up with a vision that you can work toward, then some other questions
to ask are things like: who are your role models (and what do they have in
common)? When was the last time you were truly happy? What did you want to be
when you were a kid?

It doesn’t have to
be super concrete – wanting to be rich, wanting more time with your family or
wishing you weren’t at work is fine! And if you do have something really
concrete – wishing you were a famous rock star – then that’s fine too.

From here, the
next thing to do is to take that vision and break it down into steps. This is
another important point and it’s once again something that a lot of people get
wrong. If you are working toward a goal rather than a vision, then you might,
as per our previous example, be working toward losing X amount of weight in N
amount of time.

This is a fine aim
but it’s far too distant and too outside your control to be useful. When it
comes to the crunch and you need to force yourself out the door to exercise,
it’s all too easy to just tell yourself you’ll catch up on what you’ve missed
later. You end up putting it off or making excuses and by the time that amount
of time has passed and you haven’t achieved what you were hoping, you just feel
disappointed, disheartened and possibly depressed. Eventually, this leads to
you giving up entirely!

So instead, we
make steps toward our vision. This means coming up with a plan first and often
you’ll find it’s easier than you think to accomplish the impossible – it just
requires a bit of creative thought. For example, if you want to be a rock star
you might take a less obvious route such as creating your own YouTube channel
and posting your music regularly. If you build up a big enough following and
you have enough obvious skill, then eventually this is highly likely to lead to
an offer for a recording contract!

In other scenarios
it might be a very easy set of steps – in order to lose weight you might eat no
more than 1800 calories every day and workout five times a week for 30 minutes.
If you want to write a best selling novel, your goal might be to wake up one
hour early and write for 40 minutes before work.

These are now
incredibly simple steps that are highly within your control. You either fail or
pass but it’s entirely down to you. And if you do fail? You can simply try
again the next day. Each day is a fresh challenge and there is no putting
things off. Ultimately, this makes a goal much easier to stick to – especially
if you use the chain technique a lot of people use: creating a string of X’s in
a calendar so that you will find yourself not wanting to break the sequence by
missing a workout or writing session!

This will seem
detached from the goal at times but if the steps are good, then taking them
every single day, week or month on a consistent basis will mean you’re getting
gradually closer to your aim.

Now all that’s
left is to motivate yourself and to get yourself in a mind set where you’re
willing to put in the time and work to get to where you want to be. How do you
get yourself to get out of bed to go for a run at 5am when it’s pouring with
rain outside?

The answer is that
you need to use a slightly altered form of CBT by focusing on the emotional
reasons behind what you’re doing. In other words, you need to think about the
vision and you need to feel the vision. This is what will give you the release
of the correct neurotransmitters to have the motivation to do it. You can also
focus on what it is you’re trying to avoid.

So if you’re
thinking about running in the morning and you can’t find the willpower to do
it, the answer is just to make the connection in your mind so that you link
that step to the outcome you want. Visualize that version of yourself who is
fit, healthy and ripped and picture yourself running in the sun during the
summer. Think about how it feels to never have this low energy and think about
the alternative – getting gradually less and less fit and feeling gradually
worse and worse with nothing that you can do to fix it.

And if you try
this a few mornings and you find it doesn’t work, then another consideration is
to try setting yourself up some kind of video or script that you can read or
watch when you wake up to do that for you. Feel the emotion, know that the step
you’re considering is what can get you there and then take the next step!

Tuesday, November 29, 2016

Fitpreneurn A person who is growing or has grown a business out of their passion for healthy living, fitness, and/or wellness.

If there's a Fitpreneur in your life you might want to create a gift basket for the holidays. This allows you the freedom of choosing any items you want for the basket instead of just buying a single gift. Here are some different items that are $50 or less you can include in a gift basket.

General Fitness Gifts

Cooling Towel

When someone goes to workout, they usually need to
bring along a towel. They will need a towel at home, on a hike or a long walk,
and when going to the gym. You can provide them with a new towel that is soft,
absorbing, and even cooling. There are some excellent towels out there made
from microfiber that also contain cooling fibers to help them cool off if
getting hot and sweaty from their workout. It is an excellent addition to any
fitness gift basket.

Gift Cards

Remember when you are putting together a gift basket, there is
nothing wrong with including some relevant gift cards or gift certificates.
These can each be a smaller dollar amount, such as one for a local spa where
they can get a massage after a marathon, or to local sports supply stores where
they might want to buy fitness equipment. You can also get a gift card to a
local fitness store that sells clothing, supplements, and protein powder.

Armband

Fitpreneurs that do outdoor workouts, such as hiking,
running, or cycling, might need a good way to carry personal items. An armband
really is a great purchase. There are now armbands that can hold smaller items
they might need, but don’t want to keep in their pockets, such as a cellphone,
ear buds, credit card, ID, and some cash. They can also put their house or car
key inside the arm band and always have it right there.

Blender/Shaker Bottle

If your Fitpreneur often
drinks protein shakes, then they will love getting a blender/shaker bottle in their
gift basket. These bottles have a small blending blade or ball inside, so that they can
add the powder, water, and other ingredients right to the bottle, close the
lid, and shake it up. The blades and balls will blend up the ingredients without using
electricity or having to use their home blender. It is so easy, perfect for
travel, and small enough to fit in a gift basket with other items.

Gifts for Hikers

Collapsible Water Bottle

Hikers need to drink plenty of water when they are out, but they
can’t always bring big bulky water bottles that are going to add extra weight
to their pack. A better option is to get a collapsible water bottle. These
bottles are really lightweight, BPA-free, and better for the environment. As
long as the hiker also has something with them to get clean water from lakes
and streams, they can add the clean water to the collapsible water bottle. When
they are done with it, it folds up and fits easily into their pack without
added weight.

Hiking Bell

For Fitpreneurs that hike in mountains and heavily forested areas,
one of the main dangers is bears and other wildlife. You might want to include
some safety items in their hiking gift basket, such as a bell. These are bells
that have a unique sound to scare off bears specifically, one of the more
serious wildlife dangers to a hiker who is out without protection. The bell can
be put in their pack or on a string around their neck so that it is available
in a hurry.

Foldable Wine Bottle

Not only are there collapsible water bottles, but the same thing
with wine bottles. If your Fitpreneur is someone that likes more casual hikes just
to catch the scenery, they might decide to set up picnic with a loved one or
close friend. The foldable wine bottle lets them pour wine into this bottle,
bring it on the hike, then fold up the bottle when they are done and put it in
their pack. When the hike is over, they are saving some weight in the pack,
which is always welcomed.

Backpack

You can get a really good quality hiking backpack for the gift
basket to put all of the different items in. This turns the ‘gift basket’ into
one where items are actually in the backpack itself. The recipient now has a
fun gift that shows you understand what their interests are, and they also have
a new hiking backpack to try out. Plus, these are large bags so you can fit
quite a few items inside.

Gifts for Runners

Massage Items

One thing most runners have in common is having sore and tired
muscles. Whether this gift basket is for someone who regularly runs marathons
or they just started a new running workout routine, they are going to have quite
a bit of body soreness. There are a few different types of massage gifts you
can put in the gift basket. The first is to simply get them a gift certificate
to a local massage place you know they like to go to, or something like
SpaFinder.com where it works for different spas. Another option is to add items
they can use for home massages, such as muscle rub or a handheld massager for
their neck and back.

Ear Buds & Headphone Accessories

Your Fitpreneur who is a runner probably likes to listen to music or
another type of audio while running, such as an audio book or podcast. The
problem is that regular headphones or ear buds fall out once they start running
fast. You can include some ear buds meant specifically for the active
lifestyle, which have a unique design to remain inside the ear and wrap around
the ear to be held into place. With these, you can also include some other
audio accessories, such as an armband that holds the phone in place.

Running Belt

Something every runner should have is a high-quality running
belt. These are definitely gaining in popularity more recently as people want
to carry more with them while they run, such as their cell phone and other
accessories. You don’t want to go running with your car keys and wallet in your
pocket, but putting these small items in a running belt definitely helps. It
isn’t like a big bulky fanny pack that slides around and bounces up and down
while running. Running belts are designed to remain in place, be lightweight,
and not get in the way of the run.

Glow-in-the-Dark Accessories

For someone running at night, the main danger is that others
can’t see them. Aside from wearing reflective clothing, they should also wear
something on their body that glows. A good idea is to include some LED armbands
that will glow in the dark. These are lightweight and just go around their
ankles or wrists, making it so others on the road can see them running at
night.

Gifts for Swimmers

Shampoo

This might seem like a weird item to put in a gift basket, but
it is actually really helpful to a swimmer! They often need to wash the
chlorine out of their hair, so by adding a chlorine-removal shampoo to the
basket along with other things, you are saving them a small purchase and an
extra trip to the store. This can turn into a swimming basics gift basket with
things like water-resistant sunscreen, towel, flip flops, and other swimming
essentials.

Swim Bag

For the basket itself, consider instead using a swim bag to put
items in. Not only will it be large enough to fit all kinds of swimming
essentials and gifts inside, but the bag itself doubles as an extra gift. Plus,
when you use an actual swim bag as the basket for a gift basket, you know what
items are going to fit inside, so they make good gifts for a swimmer.

Underwater Camera

This is another excellent idea for a Fitpreneur who swims,
particularly people who also like to swim for fun. If you know someone who
swims in the ocean or swimming pools, they might want to bring along a camera
for underwater selfies and to take pictures of fish when swimming in the ocean.
There are plenty of disposable cameras that are waterproof and can go under the
water. You can also get a digital camera or case for a camera that can handle water.
Plus, some Go Pro and similar devices have waterproof cases.

Custom Towel

Another thing every swimmer needs is a really good towel. You
can include a towel in the gift basket, but instead of just choosing any
generic towel, buy a really high-quality one and personalize it. Choose an
oversized, soft, and plush towel that will get them dry but also be warm if it
is cold when they get out of the pool. You can personalize it with anything
from pictures to their name or even a quote they are often repeating. There are
a lot of different directions you can go here.

Gifts for Pilates Pals

Socks

Start out your gift basket by including something every Pilates
enthusiast needs; sticky socks! These are often used by people who do Pilates
and yoga, as well as any other floor work exercises. Since Pilates is usually
done on hard floors or tile, it gets slippery. This can make it difficult for
them to gain their composure, causing them to slide around when trying to focus
on a movement. With the socks, they keep their feet warm, but they also have
sticky bottoms so their feet grip the bottom of the ground a little better.
They are usually inexpensive so a good option for gift basket.

Back Bag

Your Fitpreneur that likes Pilates might not do the workouts at
home, but actually head to a local gym that has classes or a Pilates studio.
This means they need a good way to bring their mat and other items needed for
the class. Instead of getting them a gym bag, you can get them a back bag. This
type of bag fits better with the natural curvature of the spine, so it keeps
strain from their back and shoulders. Instead of putting the items into a
basket, you can actually put all the little gifts inside the bag for the ‘gift
basket’.

Clothing

If the Pilates gift basket is for a Fitpreneur you are close to and
you know their size, some clothing is a great option for the gift. It gets
expensive when you keep buying new pants, shirts, and other clothing items, so
if you can help them out, that’s great! Even simple items like yoga pants or
tank tops are really good. Just remember with the tops that they move around a
lot, so get criss-cross straps that won’t keep falling down.

Foam Roller

This is a type of roller that is often used in Pilates classes.
You can usually find the foam rollers in fitness sections of most retailers,
especially those that sell yoga or Pilates accessories. Foam rollers are
moderately-priced and should fit into a larger basket or inside a Pilates bag
if that is what you are using as a basket.

Gifts for Yogis

Yoga Mat

Naturally, one of the best gifts you can include in your gift
basket is a yoga mat. However, if your Fitpreneur participates in
yoga on a regular basis, they probably already have a yoga mat. Instead of just
choosing a generic one, try to make it special. One way is to have one
personalized, such as with one of their favorite images, or by personalizing it
with their name or a saying they often repeat. Another option is to get them a
travel yoga mat, which is great for when they are traveling.

Sling Sandals

An item that tends to be popular for people who enjoy yoga and
sling sandals, often referred to as yoga mat sandals. These aren’t just any
style of sling sandals, but labeled for yoga because they are actually made
from the same material that yoga mats are made from. People can walk around in
these sandals and feel the support and comfort of a yoga mat underneath their
feet at all times. It is an excellent gift to include.

Headband

Another thing that yogis often need are headbands, and they
can never have too many of them, so no need to worry if they already have one.
You want to look for a soft and stretchy fabric headband that he or she can
wear on their head to keep hair out of their eyes and sweet away from their
face while doing yoga. There are a lot of great ones out there, from solid
colors to vibrant patterns. You can get one really nice one or add a few of
them into the gift basket with some other small items.

Clothing

As far as yoga clothes go, there are a few things you can buy
for a Fitpreneur and include them in the gift basket. You might not buy
yoga pants since you don’t know their exact size, but it is usually easy to
find a sweater that would be their size. Choose a loose-fitting and flowing
sweater they can wear over their yoga clothes when heading into class.

Gluten Free Gifts

It can be hard following a gluten-free lifestyle, especially
when so many holiday gifts are filled with treats that person is unable to eat.
When your Fitpreneur is gluten-free, it helps to create a gluten-free
basket with things they can actually use or consume for this type of lifestyle.

Pasta & Sauce

One good idea for a gift basket for a gluten-free Fitpreneur
is to put together an entire meal for them. This can be the theme of the
basket, where you provide a box of gluten-free pasta, some gluten-free pastasauce, and even bread or rolls that you made yourself and also don’t contain
any gluten. You can stop there or add in a bottle of wine or other beverage
without any gluten in it, some plates and cutlery, and wine glasses of course.
It is a really fun and unique idea.

Reusable Food Containers

Something most gluten-free individuals have in common is that
they have to cook more meals at home. This often means being left with
leftovers and wanting to prepare meals ahead of time for lunches and traveling
snacks. Reusable food containers really come in handy, whether making lunch for
the next week or just putting away leftovers and having the meal another night
of the week. You can get an entire set for a big gift basket or just throw a
few small ones in that they can use.

Cookbook

For someone who might be new to the gluten-free lifestyle and
was just diagnosed with gluten sensitivity or allergies, you can get them a
cookbook. They might not know much about this diet or what they can have, so
get a cookbook or two and add it to the gift basket. It is not only a fun gift,
but practical and helpful as well.

Loaf Pan

Another thing that people on the gluten-free diet have in common
is often making their own bread. Most store-bought bread contains gluten from
wheat and other grains, and the gluten-free bread is limited and doesn’t always
taste great. They might be making their own sandwich bread and other bread at
home, which requires the use of a loaf pan.

Food Delivery Service

You can get your Fitpreneur a membership to a delivery service that offers
a gluten-free menu, or just give them a gift certificate for one so they can
choose the service they prefer. This is good when the recipient has a night
where they don’t want to cook and aren’t sure what to do about a gluten-free
meal.

Low Carb Gifts

Putting together a gift basket with low-carb goodies is the perfect gift
for a Fitpreneur who follows this type of lifestyle. The holidays can
be difficult because a lot of gift baskets and stocking stuffers contain
chocolate and other treats that someone on a low-carb diet is not supposed to
have.

Don’t forget to add some low-carb goodies to the basket, whether
they are store-bought or homemade. Put in some beef sticks and cheese, or make
them sweet treats that are also low in carbohydrates.

Fruit Preserves

When a Fitpreneur is on a low-carb diet, it is not quite as
limited as some of the other diets, like paleo or keto, but it does require
watching their carbohydrate intake. A good option for a treat that is low in
carbs but also delicious is to provide them with some homemade fruit preserves.
You just don’t want to use sugar or artificial sweetener when making it to make
it healthier, but instead rely on the natural sweetness from the fruit itself. Jam
and preserves is great on some low-carb biscuits, which you can also make for
the basket.

Bakeware

If your Fitpreneur is fairly new to the low-carb diet,
then they might not have everything they need in the kitchen in order to make
homemade meals. You can help out by putting a large gift basket together with
tools, cookware, and smaller gadgets that can be used for preparing meals. A
good option is to get some smaller bakeware items and put them in the basket.
The silicone bakeware is great because it is flexible, lightweight, and easy to
use. If they want to make healthy low-carb donuts, a silicone donut baking pan
is an excellent product for the gift basket.

Immersion Blender

Another small appliance that your low-carb Fitpreneur might like
added to their gift basket is an immersion blender. This is a small, handheld
blender that does a lot of the same work a blender and food processor can do.
Plus, it is lightweight and very easy to travel with. If they don’t have a
large kitchen and no room for a big food processor, then the immersion blender
will be perfect. Think about some foods that someone on a low-carb diet might
want to make, such as their own mayonnaise or salad dressing. The immersion
blender is perfect for these types of things.

Paleo Friendly Gifts

When someone is on the paleo diet, it can help to give them cooking
accessories, tools, and even food items that they are able to eat. One option
is to put together a gift basket for them that includes items they could use
and/or eat.

Fun Cooking Tools

If your Fitpreneur is following the paleo
lifestyle, they are probably doing a lot more cooking. With the paleo diet, it
requires avoiding pre-packaged, processed, and fast foods, and trying to eat
clean and whole foods as much as possible. This allows them to know exactly
what is in their food and be sure they are sticking to the paleo lifestyle.
With this comes a need for cooking tools. You can always add some fun and
colorful cooking tools to their gift basket, such as the brightly-colored
silicone tools that are becoming very popular.

Prepared or Homemade Treats

Since it is a holiday gift basket, they might be missing out on
treats others are enjoying during the Christmas season. You can provide them
with some treats you either made yourself or that you purchased. You just need
to look up the rules of the paleo diet so you know which ones they can have. Many
foods will now say if they are paleo-friendly, or you can find some recipes
online. For example, you can prepare some candied nuts that don’t contain
sugar, but are made with healthier ingredients.

Seasonings

Another good addition for the gift basket is a pack of
seasonings. Since the paleo diet relies on a lot of meat and vegetables, try to
choose some seasonings that will work for these types of meals. This might
include chili seasonings, jerk chicken seasonings, or different types of
Italian or spicy seasoning blends. It allows them to have blends of seasonings
that work with different types of foods, whether roasting vegetables or making
steak.

Selection of Nuts

A really popular snack for paleo Fitpreneurs to enjoy is nuts, provided they aren't allergic. They
are allowed on this diet, healthy, high in protein, and low in fat. Nuts are
also great as travel snacks, so if someone you know travels often and is also
on the paleo diet, this can be perfect. Put together a nice mix of nuts, such
as cashews, walnuts, almonds, macadamia nuts, and pecans. Most on this diet
leave out regular peanuts, so decide against those.

Whole 30 Gifts

Baked Goods

The first thing you can include in a Whole30 gift basket is some type of
baked goodies or treats you have prepared. Try to use a Whole30 cookbook or a
website specifically for whole food recipes. This ensures the recipe you are
using is completely Whole30-approved. The reason you should include a good item
or treat is because when on this type of diet, the recipient might get bummed
by not having a lot of treats they can enjoy. It gives them something delicious
they can actually have. There are lots of alternative variations of favorites,
from ‘fudge’ to whole foods cookies.

Cookbook

You will find a lot of excellent cookbooks for people on a whole
foods diet. There are a handful of official Whole30 cookbooks, including The30-Day Guide to Total Health and Food Freedom and The Whole30 Cookbook both
by Melissa and Dallas Hartwig, the creators behind this diet. Then you can find
cookbooks on general whole foods diet, such as 30 Day Whole Foods Cookbook by
Olivia Starr. These books are all on Amazon, but you can also find books at
other retailers as well.

Fitness Tracker

If you don’t mind spending a little more on the gift basket, you
could always include a fitness tracker, such as a Fitbit. It doesn’t have to be
this brand or this cost either; you will find a lot of excellent fitness
trackers of various price ranges. Someone on the Whole30 diet might also be
trying to lose weight and get healthy, so a fitness tracker is a good way for
them to get started.

Thermos

An item you might not have thought of for a Whole3- gift basket
is a thermos. The reason this is a good idea is because in the colder months,
your friend or relative probably drinks quite a bit of broth or whole foods-approved
soup. They can drink it on the go with the nice thermos you include in their
gift basket. You can also add in some seasonings they can use to make their
soup, such as little jars of pure flake salt or smoked chili pepper.